Workout Summary

Workout Description

Jim Wendler's 5/3/1 powerlifting system is rapidly growing into one of the most popular powerlifting and strength building training routines on the planet. Several years ago, most powerlifters I knew ran the Westside Barbell system. Westside was the gospel, and there was no other. But today, things have changed. A good portion of my friends are running Wendler's 5/3/1, or a Westside/Wendler's combination. Westside is still king, but Wendler's 5/3/1 has proven itself very worthy of consideration.

In this guide to Wendler's 5/3/1, you will find information on 2, 3, and 4 day splits. You will also find information on a Wendler's 5/3/1 and Westside hybrid program. I have also included detailed assistance work information, including possible variations mentioned in the Wendler's 5/3/1 e-book. Please support Jim Wendler and Wendler's 5/3/1 by purchasing his e-book.

Wendler's 5/3/1 Core Components

4 to 5+ Week Mesocycle. A mesocycle of Wendler's 5/3/1 lasts 4 weeks if you train 4 days per week, and 5+ weeks if you train 3 days per week. If you workout three times per week (Monday-Wednesday-Friday), you will rotate between 4 core workouts. If you workout 4 days per week, you will hit each workout once a week on the same training day.

3 Days Per Week. As stated, if you use Wendler's 5/3/1 and workout 3 days per week, you will rotate between the 4 workouts. Over the course of a mesocycle, you will perform each of the 4 workouts four times, for a total of 16 workouts. A week week mesocycle looks like this:

Workout Waves. Each workout is performed 4 times during the course of a Wendler's 5/3/1 mesocycle. Simply stated, you will have 4 bench press workouts, 4 squat workouts, 4 deadlift workouts, and 4 overhead press workouts. Each specific workout (A-B-C-D) is comprised of 4 waves, or 4 different workouts. These waves are:

Wave A. Warmup, 75% x 5, 80% x 5, 85% x 5

Wave B. Warmup, 80% x 3, 85% x 3, 90% x 3

Wave C. Warmup, 75% x 5, 85% x 3, 95% x 1

Wave D. Deload wave – 60% x 5, 65% x 5, 70% x 5

Wendler's 5/3/1 Complete Mesocycle Breakdown

Now that we've looked at the nuts and bolts of the Wendler's 5/3/1 powerlifting system, let's put them together into a structured mesocycle. Please note that the following tables do not include assistance work. The letter (ABCD) following the core workout is the corresponding wave that you will be performing on that training day.

Wendler's 5/3/1 Mesocycle

3 Days Per Week

Week

Monday

Wednesday

Friday

1

Squat - A

Bench Press - A

Deadlift - A

2

OH Press - A

Squat - B

Bench Press - B

3

Deadlift - B

OH Press - B

Squat - C

4

Bench Press - C

Deadlift - C

OH Press - C

5

Squat - D

Bench Press - D

Deadlift - D

6

OH Press - D

Wendler's 5/3/1 Mesocycle

4 Days Per Week

Week

Monday

Wednesday

Friday

Friday

1

Squat - A

Bench Press - A

Deadlift - A

OH Press - A

2

Squat - B

Bench Press - B

Deadlift - B

OH Press - B

3

Squat - C

Bench Press - C

Deadlift - C

OH Press - C

4

Squat - D

Bench Press - D

Deadlift - D

OH Press - D

Exercise Substitution

For each of the 4 workouts (ABCD), you may substitute the primary workout with an appropriate replacement at the start of a new mesocycle. The following are examples of acceptable substitutions:

Squats. You may substitute squats with the box squat, front squat, squats with bands or chains, etc.

Assistance Work

How much assistance work you do is up to you. Natural lifters should try to be in and out of the gym in 60 minutes. If you can't "hit it" in that period of time, you need to take a long, hard look at the rest periods you are taking between assistance work sets. A quote from Jim Wendler on training duration:

"People laugh and call me lazy, while they twit around in their three-hour workout making zero progress. Sometimes, instead of what you do in the weight room, it's what you don't do that will lead to success."

In the Wendler's 5/3/1 book, the following assistance plans are presented:

Boring But Big. Main lift, the main lift again @ 5x10 (50% 1RM), and another accessory exercise for 5 sets.

The Triumvirate. Main lift, and two assistance exercises - 5 sets each.

Wendler's 5/3/1 Notes

One rep max. When you first start Wendler's 5/3/1, use a realistic one rep max (1RM). It's better to start a little below your estimated max and work into Wendler's 5/3/1, then it is to over-estimate your 1RM and waste a mesocycle. Powerlifting is not a sprint - it's a marathon. Don't kill yourself out of the gate. Jim Wendler recommends starting at 90% of your 1RM on your first mesocycle.

The last set. Jim Wendler recommends going all out on the last core set each workout. Remember, core work is either squats, bench press, deadlift or overhead press. On this last set, do as many reps as you can with the given weight. Do NOT use this approach for de-load workouts.

Adding weight. After completing each mesocycle, add 5 pounds to your 1RM total for bench press and overhead press, and 10 pounds to your squat and deadlift 1RM, and recalculate your percentages. If you run Wendler's 5/3/1 for a year, this progression pattern will add 50 pounds to your bench and press, and 100 pounds to your squat and deadlift. Be patient, and stick with the plan!

2 Day Per Week Approach

For those who can hit the gym only twice a week, you can use the following template:

This is a 4 week cycle. Hit the primary, core exercises first, and add in appropriate assistance work. Remember to limit your total workout time to about 60 minutes.

Wendler's 5/3/1 and Westside Hybrid

Wendler's 5/3/1 is a very flexible training system. Because of this, the door is wide open to integrate Wendler's with core/key components of the Westside system.

Some trainees may want to utilize dynamic effort (DE) days from Westside training. How you structure this integration is up to you. Some trainees may be able to do both heavy squats and deadlifts on a single day, and then use the second posterior chain day of that week for dynamic effort (DE) work. Some may choose to do heavy Wendler squats with DE deadlifts, and heavy Wendler deadlifts with DE squats.

Another possible integration between Westside and Wendler's would be to drop the heavy overhead pressing day, and instead, insert overhead pressing movements on your bench days. This would free up one training day each week for DE bench work.

Sample Westside/Wendler's 5/3/1 program structure.

Monday - Dynamic effort (DE) bench press. Heavier overhead pressing.

Tuesday - Wendler's squat day. Dynamic effort (DE) deadlifts.

Thursday - Wendler's bench press day.

Friday - Wendler's deadlift day. Dynamic effort (DE) squats.

For assistance work, use exercises that address your weaknesses. Please remember that this sample hybrid program is only an example, presented to get you thinking about the possibilities. There are many ways to combine Westside and Wendler's, and many reasons why someone would want to do so.

When jumping into a hybrid routine, always proceed with caution. Start slow, and work your way into it. Don't set up the hybrid with too much work. It's better to get the feel of a hybrid program, and then to add work, then it is to kill yourself and have to pull back on work.

Final Notes

Far too many younger trainees are looking for magic routines and training systems. Wendler's 5/3/1 powerlifting system is not magic. It works if you work hard, and stick to it. Wendler's generally needs to be run for multiple cycles, so don't choose this routine if you're not willing to stick with it. If you're a younger lifter, and not sure if you're ready for a powerlifting routine, consult more experienced lifters on the Muscle & Strength forum.

There are many heated debates about which training system is the best. Remember that the key to success on any program revolves around your drive to succeed.

About The Author

The content of this field is kept private and will not be shown publicly.

Comment *

Notify me when new comments are posted

All comments

Replies to my comment

Posted Fri, 08/13/2010 - 09:15LIKE

13

Erik

Yes that makes sense but I just feel when I do sets up to 20 and 30 I then cant go heavy enough on my other sets. I may try upping the weight and keeping the reps still high but just not that hight. Any other suggestion?

I did this *** when I was using the 5-3-1 . My maxes shot up through the roof and I was already benching, Squatting,and pulling more than my body wight. Sometimes they would go up 20 lbs in 2 weeks. What I would do was skip the 4th week de load week and go back to the week 1 of next cycle. So basically I'd go 3 weeks and repeat at 1. Is that okay to do?? Starting again. Curious if anyone else did this. I would do usually maybe 1 or 2 assistance exercises. Like flyes to stretch the pecks. But if you do the main right doing the assistance is hard!

So you just keep the same routine for a year or however long, and the only tweaking is the 5lb add? Is that enough for the body not to adapt? I know it depends on the body type. I'm just curious, seems like a really good plan though.

Yes, you keep running this routine. Most of the information on the need to change programs is presented out of context. The body does adapt to specific demands, but as long as you are pushing for more weight, and adding weight, the body is forced to re-adapt. The body is never prepared for heavier weight.

Hello, I have a question about the strength assistance template:
I can see how on squat day that leg curls is an assistance exercise to the squat (leg and leg). I can also see how on deadlift day that hanging leg raises is an assistance exercise to the deadlift (abs help keep back straight/arched).
But what about on bench press day, it has one arm dumbbell row (chest and back)? And on overhead press day, it has chin up (shoulder and back)? I am wondering how and why the strength assistance template is setup like this?
Thanks.

Hi,
i just started wendler's 5-3-1 and i really like it, so i wold like to stick with it for the entire year. my question is, how to incorporate it into a cutting phase? isn't it too demanding when you cut your carbs a lot? i was also thinking about switching to a different program for a 2 month cutting phase during the summer and go back to the 5-3-1 afterwards, what do you think?

Hi Philipp,
I think the moderate volume of Wendlers works well with a cut. The emphasis on strength will allow you to maintain muscle mass and strength as long as the cutting diet is reasonable. You may even gain strength while cutting, depending on your situation.
Wendlers is meant to be run for an extended period of time, so I wouldn't start using it until you plan on using it for a while.
While cutting, you will have to train hard on any program. All things considered, Wendlers is a lot less volume than most muscle building workouts.

Just a comment, not a question...
I've been doing 5/3/1, "boring but big," for two cycles and continue to absolutely kill the logbook. Great program. I've found that the further I go, the more intense I get on my working sets and the harder it is to complete the assistance work. Not so much on the BP and Press days, but definitely on the squat and DL days. So I wonder how reasonable it is to add a lot of BB assistance work. I think this will cause a lot of guys to use less than 100% effort on the last working set of the main lift, which would really undermine the program. So I guess my point is, I'd recommend doing 5/3/1 fairly stripped down for a few cycles--try "boring but big"--until your progression starts to stall. This could be 8 months or more (not a long time in the big scheme of things). Then you should have added, say, 100 pounds to your squat and deadlift and 50 or more to your bench and press. With that additional strength you'll get far more out of the BB accessory work, IMHO.
Oh...and buy the book. Wendler deserves to be paid for his awesome work. Don't be a goombah.

Does the book talk about modification of the workout at all. E.g., I can't squat or deadlift. I've had four surgeries on each knee and I'm just not doing those lifts anymore. Too much pain from arthritis. I still do other stuff for legs, but more balance oriented stabilization type stuff. However, my bench has stalled at 350 and I would like to make a push for 400. Everyone I've talked to swears by this workout and I'm just curious if this sort of situation is discussed in the book before I go out and buy it.

Hi Eddy,
If you can't squat and deadlift, I would run the program and substitute in lifts you can perform for legs. This is a very solid program, and the book is worth the purchase, but it does not address the use of the program when you can't squat and deadlift.

Hey I have been doing the bb assistance work and i really want to build up my upper chest and triceps so I recently added incline bench close grip bench and skull crushers it felt good, but do you think this is too much

hi, i i actually read the adding weight part wrong and thought i was supposed to add every week. and i did that and was still able to keep up and gained 20lbs on my bench and shoulder press and 40 on my squat and deadlifts. should i keep doing this? or will i hit a wall?

Hi Aurik,
Yes, there are two options in the book. The second option is used by most lifters I personally know, and is the option that is talked about on most Wendler discussions.
This article is not meant to replace the 5/3/1 book. It is meant to be a snapshot into Wendler's 5/3/1. There are many things in the book that are not in this article.

Hi Steve,
When starting a new mesocykle, is there ever any reason to calculate on less than 90% of 1rm max? You say that one should increase 5/10 pounds per mesocykle but most novice/intermediates seems to progress way faster than that.
Is there any guidelines about reps in the last all-out set? I´ve seen training journals whith guys doing 10+ reps on week 3s 1+ set.

On the all out sets you don't train to failure. You do as many reps as you can with good form.
As far as mesocycles, I wouldn't recommend using this program as a novice. I would rather see someone using a Rippetoe/Starting Strength program:
http://www.muscleandstrength.com/workouts/rippetoe-wichita-falls-novice-program.html

I'm sorry but Jim never endorses using box squats, chains, bands, board presses, floor presses, or the other variation ____ you have. He's actually adamantly against it.
People need to stop trying to incorporate westside type barbell ____ into routines. Especially when the philosophy is very ANTI WSB.

Hi PC,
Jim has advocated box squats several times when talking about 5/3/1. Here is an article by Jim:
http://articles.elitefts.com/articles/training-articles/52-most-common-531-questions/
And the quote:
"48. Box Squats as 5/3/1 movement: Not a problem at all"
I also know of lifters who have talked to Jim personally and Jim has said that box squats are ok.

I just have a few quick questions. What would you consider a "warmup" to be? Also, for Wave 4 it doesn't say to warmup like the first 3 waves? Lastly, each Wave shows their distinct pattern to follow but, where it says "Strength Builder Assistance Work" it shows the main lift, for each of the 4 lifts, listed as 5 x 10 @ 50% which is different than the Waves. Or is the main lift being used as an assistance workout right after you are done using it as your main lift?

Well, it looks good. Only thing is that anybody who knows anything about strength training knows that the primary function of assistance work is to make it easier for you to overtrain. Leave the goofy stuff out, and save your energy for your primary, which should be only, exercises.

Also, this isn't a split routine. It's a divided routine. In a divided routine, your total body workout is broken up across a week, whereas in a split routine, you cover your entire body multiple times during the week. Just wanted to clarify.

I'm gonna start bulking in about a week or two and this looks like the routine for me. My problem is I don't think I have the muscle endurance to finish some of these sets yet. For example, if I'm on Wave A, where it says to finish with 5 reps with 85 % of my 1rm, and I fail before 5, what do I do? Should I re-adjust the weight so i can finish 5 reps, or fail before 5 keeping the 85%? Or should I just have my spot push me through the Sets? Thanks

Hi Greg,
The first time through you base percentages on 90% of your 1RM. So .9 times .85 is actually 76.5% of your 1RM. Do as many reps as you can. Don't worry about how many you do, just try to give 100% effort.

I am spending this whole week (sat/Sun/Tues/Thur) figuring out my 1RM. On sat I did 150 lbs for OHP, but it was sitting and using a smith machine, not sure what it would be for a free weight barbell.
Sun did 280 lbs for a 1RM Squat. tues did a 190 lbs for a 1RM bench press. See what happens Thurs for my deadlift.
I am 49, almost 50 years old and weigh 170 lbs. The thing is, I'm not sure if I can do 4 days a week because of my job. I work in the movie industry; 12-13 hour days. My job envolves lots of standing, walking and moving furniture plus heavy objects around. Also, everyone knows me as an endless supply of energy. whenever there's heavy lifting they always call upon me, so sometimes I am bushed at the end of the day.
I would like to try 4 days a week but if it doesn't work out then I'll revert to 2 days a week. So after all of this the questioin is what kind of assistance should I do?
e.g.: Sunday would be BP then incline DB bench press (3x10) then row (3x10). After this Squats then arm curls (3x10).
Wed would be dead lifts, then OHP, then chins (3 x 10), then triceps (3x10).
Is this good or do you suggest different assistance?

Hi steve, excuse my english
I have recently purchased the wendler ebook(a must for everyone who likes 5/3/1) and i have the following questions:
I am only doing the straight leg deadlifts to emphasize on the hams combined with calves on a seperate workout from quads and calves.Can i apply the 5/3/1 method in this type of deadlifts?
Another workout of my. week includes shoulders and triceps.I will be doing the overhead presses with 5/3/1 , then some assistance work for shoulders and then triceps.Can i apply a 5/3/1 method for a basic exercise for triceps,such us close grip bench presses or it will be to much?

Boy did I make a big mistake. I did OHP for 150 lbs for one, however it was sitting and usinga smith machine... wrong
On day one of my very first cycle using 5/3/1 I did OHP but I used the standing method... BIG DIFFERENCE.
With the machine I had calculated my working max at 135 and my first set at 90 then 100 then 115; all for 5...WRONG

SORRY ABOUT THAT i HIT THE WRONG BUTTON AND I DIDN'T FINISH WHAT i WAS SAYING.
So on day one I attempted OHP standing version for 90 x 5... not bad. Then I did 100 x 5... struggle. I went to 105 x 3.
I had to re-calculate my new maxes and working maxes. so now My max (using the formular) is at 115x1 and my working max is 105. I have to do my next OHP at a lower weight, however I have know problem with this because in the long run I'll soon be at 115 x5.